Muscle Building Body weight Workout

If you want to gain some muscle and you are unable to access a gym then this workout is for you, In this workout we give all the exercises you can do with bodyweight alone. You don't require any fancy equipment to do the exercises we listed here.

Then what are you waiting for Start doing the Workout and build some good lean mass

You can learn how to do these exercises by watching the below video

Day 1 - Chest and Triceps

Pushup 10-12reps 3 sets

Feet elevated Pushups 10-12reps 3sets 

Close grip or diamond pushup 10-12 reps 3sets

Triceps dips 12-15reps 3sets

Day 2 - Back and Biceps

Lying back extension(with towel) 3sets 8-10reps

Towel back pull over 3sets 12-15 reps

Bicep pushups 3sets 10-12 reps 

Leg bicep concentration curl 3sets 10-12reps 

Plank 60sec 3 reps

Day 3 - Rest

Meditation, Stretching or Yoga

Day 4 - Shoulders

Pike pushup 10-12reps4sets

Shoulder tap 16reps 3sets

Prone T Y 15reps each 3sets

Crawl walk 1set 50 steps

Day 5 - Legs

Squats 10-20reps 3 sets

Lunges 10reps 3sets

Bridge 10reps 3sets

Standing Calf raise 10reps 3 sets

Day 6,7 - Rest

Meditation, Stretching or Yoga

Rest in between Each sets is 60sec at maximum, you can even take less than that if you recover faster.

Download Pdf of the workout by clicking the link Below

Click here Download